Alternate Workouts
Monday - Chest and Tricep
Chest
- Pushups - 50 Reps
- Flats bench Press - 4 Sets - 15 reps
- Flat Dumbell Press - 4 Sets - 15 Reps
- Flat Dumbell Fly - 4 Sets - 12 Reps
- Dumbell Pullover - 4 Sets - 10 Reps
Triceps
- tricep Pressdown - 4 Sets - 15 Reps
- Rope pushdown - 4 Sets - 12 Reps
- Dips or Bench Dips - 4 sets - 12 Reps
Stretching
- 15 to 20 Minutes
Tuesday - Cardio and aerobics
Warm up
- Jumping 100 times
- Skipping rope 200 times
- Twister - 10 minutes
Cardio
- cycling - 10 minutes
- Cross Trainer - 10 minutes
- Inclined Treadmill walk - 15 Minutes
- Lying straight on floor - 10 minutes
Wednesday - Back and Bicep
Back
- Lat Pull Down - 4 sets - 15 Reps
- Seated Cable row - 4 Sets - 12 Reps
- One Arm Dumbell Row - 4 Sets - 12 Reps
- Deadlift - 4 Sets - 10 Reps
Bicep
- Barbell Curl - 4 Sets - 15 Reps
- Bicep Curl - 4 sets - 12 Reps
- Preacher - 4 Sets - 12 Reps
Stretching
- 15 to 20 Minutes
Thursday - Cardio and core
Warm up
- Twister - 10 Minutes
- Cross Trainer - 10 Minutes
- Treadmill (Brisk Walk) - 10 Minutes
- Cycling - 10 Minutes
Core
- Plank - 4 Sets - 1 minute for hold each set
- Crunches - 4 Sets - 30 Reps Each
- Bicycle Crunches - 4 Sets - 30 Reps Each
- Bird-dog Exercise - 4 Sets - 20 Reps Each
Friday - Shoulder and leg
Shoulder
- Barbell Shoulder Press - 4 Sets - 15 Reps
- Upright Row - 4 Sets - 12 Reps
- Side lateral Raise - 4 Sets - 12 Reps
- Shrugs - 4 Sets - 10 Reps
Leg
- Squats - 100
- Weighted Squats - 4 Sets - 15 Reps
- Leg Extension - 4 Sets - 15 Reps
- Hamstring - 4 Sets - 12 Reps
- Calf Raise - 4 Sets - 10 Reps
Stretching
- 15 To 20 Minutes
Saturday - Cardio and other Activities (Optional)
Cardio
- Treadmill (Brisk Walk) - 10 Minutes
- Cycling - 15 Minutes
- Cross Trainer - 12 Minutes
- Zumba or Aerobics or Dance - 30 Minutes
Stretching
- 15 to 20 Minutes
Some safety measures..
Always take Towel with yourself
It Helps you in cleaning your sweat and means you can wipe out the machine for the next user.
Bring Your Own Water Bottle
It's Necessary to drink some amount of water after the 30 minutes ( During the short breaks ) and Replenish yourself.
Re-Rack the Weights after using
puts the weight exactly to there original place. By leaving them on the floor you are risking injuries to other gym fellow. If you found them on the floor. Re-rack them.
Maintain the Decorum
5 Nov 1940 - 18 Feb 2021
Don't Argue, Talk Nicely. Spread Positivity, Treat other's Nicely. Follow the Gym Rules and Always Smile.
always Warm-up Before start
5 Nov 1940 - 18 Feb 2021
Helps you to prepare your body for activity. Increase the revs of your cardiovascular system by raising your blood temperature and increasing blood flow in your muscles.
Before leaving the gym - Wash your hands
Help you and protect other's. People touch lot of item's in the gym and we also touch our bodies and faces ( Wiping Sweat off ). Make sure you're washing your hands a full 20 seconds.